Stress Diary Template

Date and Most Recent Stressful How Your Current Fundamental How How Did You Handle the Rate the
Time Event That You Happy Do Mood Cause of the Stressed Event? Effectiveness
Experienced You Feel Event Do You of Your
Now? Feel Now? Response
(Scale 1- (Scale 1- (Scale 1-10)
10) 10)
09/08 Work-being late 3 Annoyed Fell asleep late 4 Contacted my manager 7
12:10 pm and letting him know I
was going to be late
09/09 Missed the shuttle 4 Frustrated Traffic 5 I walked to class 8
9:10 am instead of waiting for
the next shuttle
09/10 Waiting to meet with 2 Sleepy Appointment 3 Showed up early and 8
3:10 pm professor for a paper Meeting took a nap before my
meeting.
09/10 Exam for POS 110 1 Scared Exam? 8 Study the night before 7
12 pm and wrote an outline
for what I needed to
write about
09/11 Sitting in traffic and 4 Frustrated Responsibilities 4 I put on music to help 10
2:10 pm trying to go to work me through the drive
and snacked on the
way home
09/11 Having no gas 2 Overwhelmed Commute to 7 Limited where I went 9
8:30 school and throughout the day
home everyday
09/12 Running late to 0 DONE!! 8 Skipped the class I was 2
11:30 am school and missing Left my house late to
my government class too late
9/15 Locked myself out 3 Frustrated Rushing for 4 Called my boyfriend to 5
9:10 am my room work bring the spare key
Summary Reflection for Stress Week:
Throughout the past couple weeks, I think this week would have to be one of the most stressful weeks besides the first week. I’ve had

a couple days rough days that caused me to feel mentally drained. Despite all these events, these could of have been avoided, or I

could of handled the situation different. I did overact on somethings but after a couple hours later I realized that I got through it and it

was just a small bump in today’s road. I think I’m still trying to adjust to constantly commuting from school, to home, and to work. I

feel in another month I will feel less stress when I have created a balance with my life. It was mainly just myself when it came to

stressful days because I do commute alone most times. Others can be put to be one of the reasons I’m stressed such as work. Much of

the time it’s because the hours I’m scheduled from my manager, so I feel sense of being overwhelmed. My work plays a role to the

constant stress but also at the same time work helps me get through my days. There were even days where family would add on stress

before going to school, so it’d play a role to why I felt stressed. All the small things would add up and when the last straw hit, it felt

like the entire day was over. I had moments where I felt like quitting and not getting back up. Someone that witness me stressing

would have to be my boyfriend who drove through traffic with me. He was not the cause of my stress, he actually helped me feel less

stress by driving with me to school on the days I have long days. But otherwise I was by myself throughout the week and I was mainly

stressing because I was the cause of it. Other times it was because one small thing would tick me off and would affect mv mood

throughout the day. I tried to handle my stressful moments with getting through the moment either by listening to music or just using

my essential oils that I carry. Something I’ve learned when it came to commuting that you must accept the fact that you are going to

sit there no matter what. Music has been my up lifter when it comes to sitting in the car for an hour and its one of the things that helps
me get through my time and day. Its effective me in the long term because now I don’t feel as stressed and it calms me down. Much of

the time my oils will calm me down when I am feeling overwhelmed. It was effective for short term because it helped me feel better in

the moment. But also helped me in the long term moment because it helped me focus on what’s going on through that moment. I also

notice that when I was handling these situations that I was hungry majority of the time because I often forget to feed myself when I am

in a hurry. I am more aware that I am the cause of my own stress, I tend to take on more than I can. I noticed that If I take my time

doing things then I’ll be more alert and aware what I’m doing. When I am too much in focus on the issue then I don’t remember the

reason what I’m doing. Majority of my stress moments were because I was not prepared and did not prepare the previous day. One of

the things we talked about in class was destructive effects of stress and what it causes to people when they become too stressed. I

notice within myself that I do get sick more frequently and that with my memory I struggle a lot to remember what I need to do. An

example would have been when I locked my keys in my room, I had forgotten that I locked my door and left my key hanging on the

wall. It’s just shows when I’m in a rush for work that I don’t realize I’m taking on too much. Another was burnout stage, when your

physically and mentally exhausted rom working and stressing so much. I put too much on my back then what I can handle and on

Sunday when I finally was able to lay in bed early. I noticed that I did not want to do anything that involved movement. My body is

constantly on the go and so when I rest, I feel my body feels even heavier and feels like I’m in a depression funk. When we discussed

burnout and what I could do to a person, I right away knew that this is exactly how I felt. I felt that it was clarification and that It was

not my depression kicking back in. At the same time our discussion about stress just reminded me that I need to take care of myself

and to make sure I’m not hurting myself I the process of bettering myself.